X:Dose (or “Exercise Dose”) aims to demonstrate how the right “dose” of exercise can transform your health, elevate your fitness, and redefine what you’re capable of. X:Dose is more than just exercise—it’s your essential weekly prescription for living stronger, moving better, and ultimately feeling your best. Built on purposeful, meaningful and intentional exercise principles, X:Dose delivers a targeted, progressive approach to health and fitness, designed to meet you where you are, and take you where you want to go.With distinct levels tailored to every ability, our X:Dose class approach has been specifically designed with the health continuum in mind – from building balance and resilience to achieving your ultimate performance outcomes through a formulated program that is most appropriate for you.It’s not just about movement; it’s about consistency, progression, and making exercise a cornerstone of your life.
View Our X:Dose Programs:
X:Dose | Balance:
A falls-prevention program designed to assist in helping participants maintain a good level of function and independence throughout their later years through improving balance, strength and flexibility
Who it’s for:
Those with a history of falls or concerned about their risk of falls, and who would benefit from targeted balance, strength and gait training to help maintain a level of independence and freedom in their daily lives.
X:Dose | Empower:
This program is designed to elevate stability and physical confidence through targeted movements that enhance strength, muscle mass, balance and coordination. By fostering control and resilience, participants can perform daily activities with ease while addressing any physical challenges or limitations, as well as aid in managing health conditions that are impacting capacity.
Who it’s for:
Those looking to maintain independence and capacity to complete all activities of daily living with relative ease. Also for those who may be at a low risk of falls, and/or who have some form of chronic disease or injury limitation they’re looking to manage.
X:Dose | Resilience:
A step up from Empower, Resilience is a progressive program focused on expanding functional capacity through purposeful resistance-based and cardio exercise, as well as elements of stability and mobility. Participants will work to reinforce muscle and bone health, ensuring they remain active, capable, and ready to pursue life’s activities with vigour and confidence.
Who it’s for:
Management and prevention of chronic disease through increasing muscle mass, bone health and fitness; those looking to improve their ability to perform recreational activities at their will and leisure (eg. golf), and their ability to travel independently. Suitable for those with a good capacity to progress their strength tolerances, and with no risk of falls.
X:Dose | Momentum:
A dynamic exercise class blending all the pillars of health and performance, but with particular emphasis on muscular conditioning combined with bouts of moderate-high intensity cardio exercise. This session encourages participants to elevate their strength and fitness to the next level, combining effort and enjoyment to continually build vitality and promote a proactive approach to health prevention.
Who it’s for:
Those looking to improve their capacity for challenging recreational pursuits (eg. hiking, skiing etc) and who are looking to prevent the risk of developing chronic disease later in life; these people may have already reached a certain health or functional goal, but are now ready for their next challenge
X:Dose | Perform:
A higher intensity based session that prioritises strength and movement precision, with the view to achieve peak conditioning and long-term physical durability. Designed to support those with aspirational goals that require a relatively high level of strength, fitness and endurance.
Who it’s for:
Tailored for those seeking to optimise performance in higher-intensity recreational sports and physically demanding events, and elevate their strength and muscle-building goals to enhance their injury and health resilience
